7:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
8:00am- Training session - BB Squat, OHP, Light DLs
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
335 x 1
work sets
350 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
162.5 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
Powercleans 135 x 3
165 x 3
185 x 2, fail on 3
DLs
225 x 5
275 x 2
work set
325 x 5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:30am - Complete
Notes - A very good day. Squats went well, last work set the best, got my knees out much better, got deeper. Strong, though same as when I ran this up last time, right around 350 it definitely starts to feel heavy. I feel more confident now though and technique is better. A PR on the OHP, I have never pressed 162.5, and got it for 5 sets of 3. That is good. The last rep was a grinder, but I got it. Adding in this additional "light" DL day has been a good move. This allows me to drill on the technique. I pulled the work set in just under one minute, which is good for me. I am continuing to work on going faster through each rep, I just need the practice so it becomes more automatic for me.
Friday, May 29, 2020
Wednesday, May 27, 2020
5/27/20 Wednesday May 27, 2020 (Light BB Squat, Bench, DL)
7:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
8:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
work sets
275 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
245 x 1
work sets
257.5 x 3 x 5 sets (going to sets of 3, this worked extremely well, I can push this up)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
work set
385 x 5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:00am - Complete
Notes - Honestly a great training day. Squats were deep. This is going well. Bench - moved to 5 sets of 3, I am going to be able to push this along I believe. PRs are coming, I can feel it. DL, this was a really strong work set for me, I was able to move faster through the reps, and although I can see the last two lockouts at the knee need to be better, this was still definitely an improvement at 385. We will see how things feel next week and whether I take 390, or 395.
8:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
8:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
work sets
275 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
245 x 1
work sets
257.5 x 3 x 5 sets (going to sets of 3, this worked extremely well, I can push this up)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
work set
385 x 5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:00am - Complete
Notes - Honestly a great training day. Squats were deep. This is going well. Bench - moved to 5 sets of 3, I am going to be able to push this along I believe. PRs are coming, I can feel it. DL, this was a really strong work set for me, I was able to move faster through the reps, and although I can see the last two lockouts at the knee need to be better, this was still definitely an improvement at 385. We will see how things feel next week and whether I take 390, or 395.
Monday, May 25, 2020
5/25/20 Monday May 25, 2020 (BB Squat, OHP, Chins)
9:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
10:00am- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
work sets
345 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
160 x 3 x 5 sets
Chins
x7 (trying to be strict)
x6
x5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:15pm - Complete
Notes - This was a great training session, due to further breakthroughs on technique in both the squat and OHP. Technique change was the same - hands closer together on the bar. On the squat, this allowed me to get even tighter in my back, especially the lats, and really squeeze the bar on my back muscles. I was shocked in my 3rd set on what this felt like just taking the bar out of the rack. I had so much more control, I could get even deeper as well - it helped depth too. My left wrist has been bothering me, really I think it's a left elbow problem, and I was searching for ways to help this alleviate and realized I just need to get the hands in elbows under the bar and get tighter, get the weight off my arms and onto my back. More or less same thing in OHP, get the hands closer, get the bar on the palms. Going from 5s to 3s has made a big difference, I am no where close to failing here which I am confident will allow me to take a run up on intensity for several weeks using 3s. I'd really like to see the press get up to 180 using 3s, and then if I start having issues, I can make the next programming change.
9:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
10:00am- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
work sets
345 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
160 x 3 x 5 sets
Chins
x7 (trying to be strict)
x6
x5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:15pm - Complete
Notes - This was a great training session, due to further breakthroughs on technique in both the squat and OHP. Technique change was the same - hands closer together on the bar. On the squat, this allowed me to get even tighter in my back, especially the lats, and really squeeze the bar on my back muscles. I was shocked in my 3rd set on what this felt like just taking the bar out of the rack. I had so much more control, I could get even deeper as well - it helped depth too. My left wrist has been bothering me, really I think it's a left elbow problem, and I was searching for ways to help this alleviate and realized I just need to get the hands in elbows under the bar and get tighter, get the weight off my arms and onto my back. More or less same thing in OHP, get the hands closer, get the bar on the palms. Going from 5s to 3s has made a big difference, I am no where close to failing here which I am confident will allow me to take a run up on intensity for several weeks using 3s. I'd really like to see the press get up to 180 using 3s, and then if I start having issues, I can make the next programming change.
Friday, May 22, 2020
5/22/20 Friday May 22, 2020 (BB Squat, Bench, Light DLs)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
8:00am- Training session - BB Squat, Bench, Light DLs
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
work sets
335 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
255 x 5, x 4 fail on 5, x 4 fail on 5
BB DL (all hooked, no belt):
warm up
Powercleans 135 x 3 (surprising easy)
225 x 5
275 x 2
work set
315 x 5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:30am - Complete
Notes - A good session for squats and DLs, not good for bench. What a terrible week for bench. While I would call this better than Monday, it still wasn't great. Breathing shitty, not good enough leg drive though I did get that going better in the last set, and almost got the 5th rep. Leah got me a 25lb weighted vest for a gift, which I used for my walk with the dog yesterday morning. Probably doesn't help with upper body fatigue. I think I am looking at 5 sets of 3 on bench - it's probably time. I am stalling here even regressing a bit since I was able to hit 3 sets 5 at 260 before having the baby.
7:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
8:00am- Training session - BB Squat, Bench, Light DLs
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
work sets
335 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
255 x 5, x 4 fail on 5, x 4 fail on 5
BB DL (all hooked, no belt):
warm up
Powercleans 135 x 3 (surprising easy)
225 x 5
275 x 2
work set
315 x 5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:30am - Complete
Notes - A good session for squats and DLs, not good for bench. What a terrible week for bench. While I would call this better than Monday, it still wasn't great. Breathing shitty, not good enough leg drive though I did get that going better in the last set, and almost got the 5th rep. Leah got me a 25lb weighted vest for a gift, which I used for my walk with the dog yesterday morning. Probably doesn't help with upper body fatigue. I think I am looking at 5 sets of 3 on bench - it's probably time. I am stalling here even regressing a bit since I was able to hit 3 sets 5 at 260 before having the baby.
Wednesday, May 20, 2020
5/20/20 Wednesday May 20, 2020 (Light BB Squat, OHP, DL)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
7:30am- Training session - Light BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
245 x 1
work sets
265 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
157.5 x 3 x 5 sets (minimum effective dose - less reps, more sets, keep up with intensity)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
355 x 1
work set
375 x 5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - Pleased all around. Squat was fine, first few warm ups were tough, probably not recovered from Monday, and feeling a little tired. Made the change on OHP to go from 5 rep sets to 3 reps - this is probably overdue for me to try and progress the lift and keep intensity up. So we will see how this goes. Made a big difference today. DLs were good, was able to go pretty quick and felt good about the work set. I think I need a bigger chest and need to make sure my shoulders are behind the bar, I am not certain of that based on the angle I filmed at.
7:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
7:30am- Training session - Light BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
245 x 1
work sets
265 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
157.5 x 3 x 5 sets (minimum effective dose - less reps, more sets, keep up with intensity)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
355 x 1
work set
375 x 5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - Pleased all around. Squat was fine, first few warm ups were tough, probably not recovered from Monday, and feeling a little tired. Made the change on OHP to go from 5 rep sets to 3 reps - this is probably overdue for me to try and progress the lift and keep intensity up. So we will see how this goes. Made a big difference today. DLs were good, was able to go pretty quick and felt good about the work set. I think I need a bigger chest and need to make sure my shoulders are behind the bar, I am not certain of that based on the angle I filmed at.
Monday, May 18, 2020
5/18/20 Monday May 18, 2020 (BB Squat, Bench, Chins, Dips)
9:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
10:00am- Training session - BB Squat, Bench, Chins, Dips
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
257.5 x 4, fail on 5
250 x 5
250 x 4, fail on 5
Chins
x7 (trying to be strict)
x6
x5
Dips
x15
x15
x15
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:15pm - Complete
Notes - An excellent squat session, still making progress, technique changes are taking hold in terms of getting tighter under the bar, tighter with elbows and erectors, controlling the bar much better, helping me get deeper too. Better breathing at the top of each rep as well. The bench sucked today, I had not benched for 12 days and it showed. I've lost some upper body strength due to having the baby, it is showing up more so than in squats and deadlifts. It may be time to go to 5 sets of 3 on both presses and see if that moves things.
9:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
10:00am- Training session - BB Squat, Bench, Chins, Dips
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
257.5 x 4, fail on 5
250 x 5
250 x 4, fail on 5
Chins
x7 (trying to be strict)
x6
x5
Dips
x15
x15
x15
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:15pm - Complete
Notes - An excellent squat session, still making progress, technique changes are taking hold in terms of getting tighter under the bar, tighter with elbows and erectors, controlling the bar much better, helping me get deeper too. Better breathing at the top of each rep as well. The bench sucked today, I had not benched for 12 days and it showed. I've lost some upper body strength due to having the baby, it is showing up more so than in squats and deadlifts. It may be time to go to 5 sets of 3 on both presses and see if that moves things.
Saturday, May 16, 2020
5/15/20 Friday May 15, 2020 (DLs)
11:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
12:00pm - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
12:15pm- Training session - DLs
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
345 x 1
work set
365 x 5 (easiest, fastest, best this has felt)
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12:45pm - Complete
Notes - This is the best DLs have ever felt. I have expected this since the only thing I trained was the DL. I was able to get the top work set done in under 90 seconds, this is by far the fastest I have every been able to get a work set done above 300 lbs. Opening up the knees to touch the elbows is a helpful cue and helps me set the back. I think I need a much bigger chest, take more slack out of the bar. I can definitely get a lot better. With that said, I was excited about the top work set, it looked strong on video as well.
12:00pm - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
12:15pm- Training session - DLs
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
345 x 1
work set
365 x 5 (easiest, fastest, best this has felt)
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12:45pm - Complete
Notes - This is the best DLs have ever felt. I have expected this since the only thing I trained was the DL. I was able to get the top work set done in under 90 seconds, this is by far the fastest I have every been able to get a work set done above 300 lbs. Opening up the knees to touch the elbows is a helpful cue and helps me set the back. I think I need a much bigger chest, take more slack out of the bar. I can definitely get a lot better. With that said, I was excited about the top work set, it looked strong on video as well.
5/14/20 Thursday May 14, 2020 (BB Squat, OHP, Dips, Pull-ups)
3:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
4:00pm - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
4:15pm- Training session - BB Squat, OHP, Dips, Pull-ups
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
45 bar x 5
135 x 5
225 x 3 x 2 (needed another set, not happy with depth)
275 x 2
295 x 1
work sets
315 x 5 x 3 sets (squat BREAKTHROUGH on 2nd and 3rd set - Tight Back)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
160 x 4 (fail on 5)
155 x 5
155 x 4 (fail on 5)
Dips
15 x 3 sets
Pull-ups
x 8, x 7, x 6
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
5:00pm - Complete
Notes - First training session back from the hospital after having our baby girl Samantha! Anything here is gravy for awhile, my goal is to keep training, stay healthy, take any gains if they can come, it's going to be a challenging several months and have to stay flexible, but absolutely keep training. I had a Squat Breakthrough technique wise today. After studying and reading in the hospital during downtime, I realized several things I need to do better in the squat. One big breath at the top of each rep, and Get Tighter. I had a massive change in how the bar felt on my back in the last 2 work sets. I got so much tighter with my arms, really fired the erectors, and really felt the bar just stick in place. I had WAY more control during the entire movement. This allowed me to get deeper and sit back into the hips. The difference was so significant in the videos for these two sets, they looked like old videos from several months ago when my form was better. It's been a struggle for some time now with the hips just having different issues, but this was a really big deal. I have always known how important it is to Get Tight on all lifts, I just don't think I am that good at it. This is something I am really going to focus on going forward, probably the number one cue I will use. I think this also improves the Safety of each lift, but especially the powerlifts. I know how that bar "should" feel now, and I am much more confident I can replicate that feeling again. I think this was a really big deal and should create an opportunity for improvement going forward.
4:00pm - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
4:15pm- Training session - BB Squat, OHP, Dips, Pull-ups
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
45 bar x 5
135 x 5
225 x 3 x 2 (needed another set, not happy with depth)
275 x 2
295 x 1
work sets
315 x 5 x 3 sets (squat BREAKTHROUGH on 2nd and 3rd set - Tight Back)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
160 x 4 (fail on 5)
155 x 5
155 x 4 (fail on 5)
Dips
15 x 3 sets
Pull-ups
x 8, x 7, x 6
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
5:00pm - Complete
Notes - First training session back from the hospital after having our baby girl Samantha! Anything here is gravy for awhile, my goal is to keep training, stay healthy, take any gains if they can come, it's going to be a challenging several months and have to stay flexible, but absolutely keep training. I had a Squat Breakthrough technique wise today. After studying and reading in the hospital during downtime, I realized several things I need to do better in the squat. One big breath at the top of each rep, and Get Tighter. I had a massive change in how the bar felt on my back in the last 2 work sets. I got so much tighter with my arms, really fired the erectors, and really felt the bar just stick in place. I had WAY more control during the entire movement. This allowed me to get deeper and sit back into the hips. The difference was so significant in the videos for these two sets, they looked like old videos from several months ago when my form was better. It's been a struggle for some time now with the hips just having different issues, but this was a really big deal. I have always known how important it is to Get Tight on all lifts, I just don't think I am that good at it. This is something I am really going to focus on going forward, probably the number one cue I will use. I think this also improves the Safety of each lift, but especially the powerlifts. I know how that bar "should" feel now, and I am much more confident I can replicate that feeling again. I think this was a really big deal and should create an opportunity for improvement going forward.
5/11/20 Monday May 11, 2020 (DB 24kgs CL+PR, DB 32kgs farmer carries)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 24kgs CL+PR, DB 32kgs farmer carries
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
5x:
DB 24kgs CL x 5 PR x 5
DB 32kgs farmer carries x 2 x 1 minute
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:50am - Complete
Notes - Writing this on Saturday after having quite the week as my 3rd child Samantha Jo was born Tuesday night! It's been a week. Struggled most of the week with issues with my SI joint, left hip. It's been challenging. Feeling better now. This was a quite workout, and given that I had not done anything with KBs in some time, it seemed like this kind of irritated by SI and left hip, hell I don't really know. In the past something that frequently felt awesome on my low back was Snatching, which I haven't done in a long time. One arm light snatches (20 or 24kg) is something I am thinking about throwing into training once or twice a week, just a few sets, and seeing if my back likes it. The extension in that movement is quite helpful I believe.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 24kgs CL+PR, DB 32kgs farmer carries
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
5x:
DB 24kgs CL x 5 PR x 5
DB 32kgs farmer carries x 2 x 1 minute
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:50am - Complete
Notes - Writing this on Saturday after having quite the week as my 3rd child Samantha Jo was born Tuesday night! It's been a week. Struggled most of the week with issues with my SI joint, left hip. It's been challenging. Feeling better now. This was a quite workout, and given that I had not done anything with KBs in some time, it seemed like this kind of irritated by SI and left hip, hell I don't really know. In the past something that frequently felt awesome on my low back was Snatching, which I haven't done in a long time. One arm light snatches (20 or 24kg) is something I am thinking about throwing into training once or twice a week, just a few sets, and seeing if my back likes it. The extension in that movement is quite helpful I believe.
Sunday, May 10, 2020
5/8/20 Friday May 8, 2020 (BB Squat, OHP, PCs, Light DL)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - BB Squat, OHP, PC, Light DLs
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
305 x 1
work sets
325 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
162.5 x 5 x 1, x 4 (fail on 5), x 3 (fail on 4) (rushed these sets and as a result didn't get all the reps) - PR
Powercleans:
45 bar x 5
135 x 3
165 x 3
185 x 3 (PR), then started to fail on the next set, stopped
BB DL (all hooked, no belt):
warm up
225 x 5
work set
315 x 3
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Decent. One thing I did like here was some light DLs to finish the workout. I do think that this can work in the future, to get in some additional lighter pulling. Squats were deeper, they are not where they need to be, but I am still getting better each session. This was a PR on the OHP, though I didn't get all 3 sets x 5. I felt rushed and not focused enough during these reps as I had a work call on in the background. Not a good move when trying to move what for me is heavy weight overhead. So I kind of throw this out and know I could have done better.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - BB Squat, OHP, PC, Light DLs
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
305 x 1
work sets
325 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
162.5 x 5 x 1, x 4 (fail on 5), x 3 (fail on 4) (rushed these sets and as a result didn't get all the reps) - PR
Powercleans:
45 bar x 5
135 x 3
165 x 3
185 x 3 (PR), then started to fail on the next set, stopped
BB DL (all hooked, no belt):
warm up
225 x 5
work set
315 x 3
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Decent. One thing I did like here was some light DLs to finish the workout. I do think that this can work in the future, to get in some additional lighter pulling. Squats were deeper, they are not where they need to be, but I am still getting better each session. This was a PR on the OHP, though I didn't get all 3 sets x 5. I felt rushed and not focused enough during these reps as I had a work call on in the background. Not a good move when trying to move what for me is heavy weight overhead. So I kind of throw this out and know I could have done better.
Thursday, May 7, 2020
5/6/20 Wednesday May 6, 2020 (light BB Squat, Bench, DL)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - BB Squat, Bench, DL
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 3
work sets
255 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
260 x 5 x 3 (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
top work set
365 x 5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Decent training session. Still not getting as deep as I want on squats, but still moving in the right direction. I will keep working hard on it. The bench was a highlight as I got all 3 sets of 5 with 260lbs, so the reset has worked as I had stalled out on that weight weeks ago pretty bad. My upper body is getting stronger. The OHP and bench are working in concert, so this has been really good. Lower body, not so great obviously. The DLs were ok. I decided to back off just a bit to 365. That was a good decision because it felt heavy. I think I need to DL more often and I have to get better at going quicker and being able to set my back better for each rep. I think I need a light DL day each week, instead of powercleaning or chins. Programming this is a bit challenging. Probably just need to stick it on Fridays.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - BB Squat, Bench, DL
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 3
work sets
255 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
260 x 5 x 3 (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
top work set
365 x 5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Decent training session. Still not getting as deep as I want on squats, but still moving in the right direction. I will keep working hard on it. The bench was a highlight as I got all 3 sets of 5 with 260lbs, so the reset has worked as I had stalled out on that weight weeks ago pretty bad. My upper body is getting stronger. The OHP and bench are working in concert, so this has been really good. Lower body, not so great obviously. The DLs were ok. I decided to back off just a bit to 365. That was a good decision because it felt heavy. I think I need to DL more often and I have to get better at going quicker and being able to set my back better for each rep. I think I need a light DL day each week, instead of powercleaning or chins. Programming this is a bit challenging. Probably just need to stick it on Fridays.
Monday, May 4, 2020
5/4/20 Monday May 4, 2020 (BB Squat, OHP, Chins, Dips)
8:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - BB Squat, OHP, Chins, Dips
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
295 x 1
work sets
315 x 5 x 3 sets (much better depth and control)
stopped at 9:40am for an appointment
12:00pm -
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
160 x 5 x 3 (PR)
Chins
x8
x7
x6
Dips
x15
x15
x15
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12:40pm - Complete
Notes - Great training session today. Had to break it up due to an appointment with my wife as we are getting very close now to having our baby daughter, so hard to judge it a little bit because I had a chance to rest after squatting. Squats were significantly improved depth and control, I think the best I have had in weeks and weeks, so that's really encouraging. We'll see if I can recover. Need to sit back even a bit more, the bar is just ahead of midfoot, and I need to get that corrected. At least getting better. Another PR on the OHP was great, happy with that. Chins were hard, dips, maybe time to add a little weight to those, or get a little deeper and more range of motion, though I am trying to be careful with those.
8:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - BB Squat, OHP, Chins, Dips
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
295 x 1
work sets
315 x 5 x 3 sets (much better depth and control)
stopped at 9:40am for an appointment
12:00pm -
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
160 x 5 x 3 (PR)
Chins
x8
x7
x6
Dips
x15
x15
x15
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12:40pm - Complete
Notes - Great training session today. Had to break it up due to an appointment with my wife as we are getting very close now to having our baby daughter, so hard to judge it a little bit because I had a chance to rest after squatting. Squats were significantly improved depth and control, I think the best I have had in weeks and weeks, so that's really encouraging. We'll see if I can recover. Need to sit back even a bit more, the bar is just ahead of midfoot, and I need to get that corrected. At least getting better. Another PR on the OHP was great, happy with that. Chins were hard, dips, maybe time to add a little weight to those, or get a little deeper and more range of motion, though I am trying to be careful with those.
Friday, May 1, 2020
5/1/20 Friday May 1, 2020 (BB Squat, Bench, Chins)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - BB Squat, Bench, Chins
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
45 bar x 5
135 x 5
185 x 3
225 x 3
275 x 2
295 x 1
work sets
315 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
257.5 x 5 x 3 (PR)
Chins
x 8
x 6
x 5
I tried to be much more strict, full lockout at bottom, no cheating
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Another mixed bag. Squatting was terrible. I had an acupunture / bodywork appt yesterday and he did a ton of work on my adductors and frankly it just made squatting today damn near impossible. I couldn't get deep, bar was moving, knees a little forward, really frustrating. Some technique changes are good, some bad. I think moving my eyes around has been terrible, I will not do that again. I need to fixate on one spot and keep it there. I did this to try and "open the chest" at the top before starting the squat, but its not working. On the other hand, got a bench PR, that was cool. So it was kind of a good week for upper body, OHP PR and bench PR. My squat sucks right now.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - BB Squat, Bench, Chins
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
45 bar x 5
135 x 5
185 x 3
225 x 3
275 x 2
295 x 1
work sets
315 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
257.5 x 5 x 3 (PR)
Chins
x 8
x 6
x 5
I tried to be much more strict, full lockout at bottom, no cheating
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Another mixed bag. Squatting was terrible. I had an acupunture / bodywork appt yesterday and he did a ton of work on my adductors and frankly it just made squatting today damn near impossible. I couldn't get deep, bar was moving, knees a little forward, really frustrating. Some technique changes are good, some bad. I think moving my eyes around has been terrible, I will not do that again. I need to fixate on one spot and keep it there. I did this to try and "open the chest" at the top before starting the squat, but its not working. On the other hand, got a bench PR, that was cool. So it was kind of a good week for upper body, OHP PR and bench PR. My squat sucks right now.
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